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Pilates > Mat > Flashcards

Mat Flashcards

1
Q

Pelvic Curl

A

Block: Foundation
Muscle focus: spinal flexors, hip extensors

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2
Q

Spine Twist Supine

A

Block: Foundation
Muscle Focus: Spinal flexors, spinal rotators, hip flexors

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3
Q

Chest Lift

A

Block: Foundation
Muscle focus: spinal flexors, hip adductors

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4
Q

Chest Lift w Rotation

A

Block: Foundation
Muscle focus: spinal flexors, spinal rotators

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5
Q

Single Leg Lift

A

Block: Foundation
Muscle focus: hip flexors, spinal flexors, spinal extensors

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6
Q

Leg Changes

A

Block: Foundation
Muscle focus: hip flexors, spinal flexors, spinal extensors

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7
Q

Hundred Prep

A

Block: abdominal work
Muscle focus: hip flexors, spinal flexors, shoulder extensors

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8
Q

Roll Up

A
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9
Q

Leg Circles

A
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10
Q

Roll-Like-A-Ball

A
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11
Q

Spine Stretch

A
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12
Q

Side Lifts

A
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13
Q

Back Extension

A
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14
Q

Rest Position

A
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15
Q

Hundred

A
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16
Q

Double Leg Stretch

A
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17
Q

Single Leg Stretch

A
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18
Q

Criss Cross

A
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19
Q

Saw

A
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20
Q

Spine Twist

A
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21
Q

Corkscrew

A
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22
Q

Single Leg Kick

A
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23
Q

Cat Stretch

A
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24
Q

Front Support

A
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25
Q

Back Support

A
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26
Q

Seal Puppy

A
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27
Q

Hamstring Pull 1

A
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28
Q

Roll Over

A
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29
Q

Open Leg Rocker

A
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30
Q

Shoulder Bridge Prep

A
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31
Q

Side Kick

A
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32
Q

Double Leg Kick

A
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33
Q

Swimming

A
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34
Q

Rocking Prep

A
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35
Q

Leg Pull Front

36
Q

Leg Pull Back

37
Q

Teaser Prep

38
Q

Hamstring Pull 2

39
Q

Hamstring Pull 3

40
Q

Shoulder Bridge

41
Q

Control Balance

42
Q

Jackknife

43
Q

Hip Circles Prep

44
Q

Side Kick Kneeling

45
Q

Side Bend

46
Q

Swan Dive Prep

47
Q

Teaser 1

48
Q

Neck Pull

49
Q

Scissors

50
Q

Bicycle

51
Q

Corkscrew Advanced

52
Q

Rocking

53
Q

Teaser 2

54
Q

Teaser 3

55
Q

Hip Circles

56
Q

Twist

57
Q

Push-Up

58
Q

Swan Dive Prep with Catch

59
Q

Swan Dive

60
Q

Boomerang

62
Q

Gluteals Side Lying Series: Side Leg Lifts

63
Q

Gluteals Side Lying Series: Forward and Lift

64
Q

Gluteals Side Lying Series: Forward with drops

65
Q

Gluteals Side Lying Series: Adductor Lift

66
Q

Gluteals Kneeling Series: Hip Extension Straight Leg

67
Q

Gluteals Kneeling Series: Hip Extension Bent Knee

68
Q

Gluteals Kneeling Series: Hip Abduction Bent Knee

69
Q

Chest Lift W Magic Circle

70
Q

Arms Bent (Arms Series, Magic Circle)

71
Q

Arms Straight (Arms Series, Magic Circle)

72
Q

Arms Overhead (Arms Series, Magic Circle)

73
Q

Single Arm Side Press (Arms Series, Magic Circle)

74
Q

Single Arm Bicep (Arms Series, Magic Circle)

75
Q

Ankles (Sitting Series, Magic circle)

76
Q

Below Knees (Sitting Series, Magic Circle)

77
Q

Above Knees (Sitting Series, Magic Circle)

78
Q

Adductor Squeeze (Magic Circle)

79
Q

Knees (Supine Series, Magic Circle)

80
Q

Ankles (Supine Series, Magic Circle)

81
Q

Ankles Bent Knees (Prone Series, Magic Circle)

82
Q

Ankles Straight Knees (Prone Series, Magic Circle)

83
Q

Hamstrings (Prone Series, Magic Circle)

84
Q

Swan 1 (Magic Circle)

85
Q

Swan 2 (Magic Circle)

Pilates (3 decks)

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